Legs - Hypertrophy & Mechanical Tension
(Week 5, Muscle Max Split)Day Overview
This session focuses on maximizing muscle growth in the legs through high-volume, controlled movements emphasizing mechanical tension. The workout combines compound lifts like the squat and leg press with targeted isolation exercises such as leg extensions and hamstring curls. The goal is to induce hypertrophy by pushing muscular fatigue with aggressive reps and controlled tempo, integrating advanced techniques like slow negatives and drop sets towards the end to overload the muscles safely. This approach supports advanced lifters aiming for substantial leg development, emphasizing strict form and progressive overload.
Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 4 sets of 8-10 reps with a controlled tempo (2-1-2-1), focusing on deep squat depth and full control on the eccentric phase. Use an RPE of 8 on the first set, progressing to an RPE of 9-10 on the last set as you increase weight. This compound movement is essential for overall leg mass and strength, stimulating the quadriceps, hamstrings, glutes, and core. Prioritize proper form to maximize tension and minimize injury risk, and rest 90 seconds between sets.
Working Sets:
4
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• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Execute 4 sets of 10-12 reps with a slow, controlled descent (3 seconds down) and explosive push-up. Maintain an RPE of 8-9, pushing close to failure on the last reps. This exercise targets the quadriceps and glutes with high mechanical tension, complementing squats. Keep feet shoulder-width apart, avoid locking knees at the top, and rest 90 seconds between sets.
Working Sets:
4
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• Walking Lunges
Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.
Prescribed Sets:
Perform 3 sets of 12 steps per leg, focusing on steady, controlled movement with a slight pause at the bottom of each lunge to maximize tension. Use dumbbells for added resistance, aiming for an RPE of 8-9. This unilateral movement enhances balance, targets the quads, hamstrings, and glutes, and helps correct muscular imbalances. Rest 60 seconds between sets.
Working Sets:
3
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• Leg Extensions
Sit on a leg extension machine with your back pressed against the pad and your ankles positioned behind the padded lever. Grip the handles for stability if available. Keep your torso upright and core engaged. Slowly extend your legs by straightening your knees until your legs are fully extended but not locked out. Pause briefly at the top of the movement, then control the descent back to the starting position. Maintain a controlled tempo throughout to maximize engagement and reduce injury risk.
Prescribed Sets:
Perform 3 sets of 12-15 reps with a slow concentric (1-2 seconds) and controlled eccentric (3 seconds). Use an RPE of 8, aiming to reach near failure on the last reps. Focus on squeezing the quadriceps at the top and avoiding momentum. This isolation enhances the hypertrophic stimulus on the quads, especially the vastus muscles. Rest 60 seconds between sets.
Working Sets:
3
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• Leg Curls
Leg Curls can be performed either seated or lying on a leg curl machine. To execute the exercise, position yourself on the machine with the pad resting just above your ankles. Keep your torso flat against the pad and grasp the handles for stability. Curl your legs by contracting your hamstrings, bringing your heels toward your glutes. Pause briefly at the top of the movement, then slowly lower your legs back to the starting position in a controlled manner. Maintain a neutral spine and avoid using momentum to ensure the hamstrings are engaged effectively throughout the movement.
Prescribed Sets:
Execute 3 sets of 12-15 reps with a slow, controlled movement (2-3 seconds eccentric). Aim for an RPE of 8, pushing to near failure on the last reps. Focus on feeling the stretch and contraction in the hamstrings, avoiding using momentum. Rest 60 seconds between sets.
Working Sets:
3
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Perform 4 sets of 15-20 reps with a pause at the top (1 second) and a slow descent (3 seconds). Use an RPE of 8, pushing close to failure on the last set. This high-rep, slow tempo stimulates the calves' hypertrophy and endurance. Rest 45 seconds between sets.
Working Sets:
4
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• Glute Kickback Machine
To perform the glute kickback on the machine, start by adjusting the machine to fit your height. Position yourself facing the machine with your knees on the padded platform and your feet resting on the footrest. Secure your knees under the padded lever. Begin the exercise by extending one leg straight back, keeping your knee slightly bent and your foot flexed. Focus on squeezing your glutes at the top of the movement. Slowly return to the starting position without letting the weight rest completely. Repeat for the desired number of repetitions before switching to the other leg. Maintain a neutral spine throughout the movement and avoid arching your back.
Prescribed Sets:
Perform 3 sets of 12 reps per leg, focusing on a controlled, deliberate extension and squeeze at the top. Use an RPE of 8-9, emphasizing mind-muscle connection to target the glutes effectively. Rest 60 seconds between sets.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Execute 3 sets of 10-12 reps with a slow, controlled rollout (2 seconds out, 2 seconds back). Maintain core tightness and avoid sagging hips. Use an RPE of 8, aiming for maximum tension without losing form. Rest 60 seconds between sets. This supports core stability, which is crucial for heavy squatting and overall leg strength.
Working Sets:
3